H A S T A P A D A N G U S T A S A N A

The name of this asana is composed from the following Sanskrit roots: “hasta” means hand, “pada” means foot and “angusta” means big toe. Thus, HASTAPADANGUSTASANA is the hand-foot-big-toe posture.

WHO CAN PERFORM THE ASANA?
Anyone can attempt to perform this asana, there are no adverse effects from performing this asana.

HOW TO PERFORM THIS ASANA

EXECUTION ON THE LEFT SIDE

STARTING POSITION:
Lie down on your back in the yogic relaxation posture, Shavasana, but keep your feet close together and your hands near your body, the palms facing downwards.

FIRST STAGE:
Lift your left foot without bending your knee until it makes a 90 degrees angle with the floor.


FINAL POSE:
Turn the sole of your left foot parallel to the floor and then catch the big toe of your left foot with the index and the middle finger of your left hand. The right hand remains close to your body with its palm facing downwards. Hold the left leg straight without bending the knee at all. Stay in this pose for as long as it is comfortable.

FOCUS:
During your practice on the left side focus to feel the stream of cosmic energy that flows through your left leg, your torso and your left arm awakening the receptive (yin) aspect of the MULADHARA CHAKRA.

AWARENESS:
Return to the starting position (SHAVASANA) after you practice the posture on the left side. Perceive an intense energizing of your left leg, the left part of your lumbar area is relaxed and energized and your entire body is full of vitality. Feel the awakening of the receptive (yin) aspect of MULADHARA CHAKRA.

EXECUTION ON THE RIGHT SIDE

STARTING POSITION:
Lie down on your back in the yogic relaxation posture, Shavasana, but keep your feet close together and your hands near your body, the palms facing downwards.

FIRST STAGE:
Lift your right leg without bending the knee until it makes a 90 degrees angle with the floor.

FINAL POSE:
Turn the sole of your right foot parallel to the floor and then catch the big right toe with your index and middle finger of your right hand. Hold your right leg straight without bending your knee at all. Stay in this pose for as long as it is comfortable.

FOCUS:
During your practice on the right side focus to perceive the stream of cosmic energy that flows through your right leg, torso and right arm awakening the active (yang), emissive aspect of the MULADHARA CHAKRA.

AWARENESS:
Return to the starting position (SHAVASANA) after you end the practice on the right side. Perceive an intense energizing of your right leg, the right part of your lumbar area is relaxed and energized and your body is full of vitality. Feel the awakening of the active (yang) aspect of MULADHARA CHAKRA.

ERRORS TO AVOID:
Do not bend the lifted leg as this will diminish the effects of this posture.

BENEFITS:

• It strengthens the muscles of the legs. The tendons and the muscles of the legs are toned and remain supple.
• The stream of the energy that flows through the torso tones the abdominal organs and thus it improves digestion. It successfully removes intestinal deficiencies. This asana is strongly recommended to the ones facing prostate disorders accompanied by its increase in size, hernia or by the dilatation of the testicles. A perseverant practice of this asana leads to the purification of the body's secretions, removing unpleasant smells.
• It intensely re-vitalizes the entire being and removes states of tiredness, apathy and inertia.